Increasing muscle mass is equivalent to increasing metabolism and helping to burn fat. Fat people who are new to the fitness circle suggest doing more whole-body training, such as weight-bearing squats and bobby jumps, because these movements can train multiple groups of muscles at the same time, burn fat and gain muscle. Moreover, after gravity training, the body will have afterburning effect, and the muscles will continue to use energy for 24 hours after training to improve metabolism.

2. Aerobic training

For fat people, aerobic training is the fastest and most effective method. Overweight friends, don't run at first, because it will hurt your knee joint, so Bian Xiao suggested swimming, cycling or spacewalker first, and then try running after losing weight. It takes 30-45 minutes for each aerobic training to burn fat effectively. Don't worry if you can't last this long. Add time slowly. The first run 10 minutes, the second challenge 15 minutes, the third run for 20 minutes, and so on.

However, please pay attention to the disadvantages of aerobic training. Aerobic training will not significantly increase muscle mass, so it will not help to improve metabolic rate for a long time. When you stop systematic aerobic training, if you don't control your diet, the chance of body fat rebound is very high. Moreover, long-term aerobic training will consume muscles, which is not conducive to muscle gain. It is suggested that 30-45 minutes of aerobic exercise three times a week is enough.

Healthy diet

Please keep in mind the rule of "three points exercise, seven points diet", no matter how much exercise you do, you can't make up for your out-of-control eating habits. You may think you ate too much this meal, so do more exercise to make up for it. Actually, it's very difficult. Imagine that you and your friends are working on a side stove. Foods such as beef slices and sausages are high in fat and calories. Add soda beer, once you work on the side stove, you will consume 2000 calories! What exercise do you have to do to burn 2000 calories? Run 25 kilometers continuously.